Amaprotheni, Ama-Carbs, Namafutha: Okufanele Ube Ukudla

-Delile

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Ngokushesha, iyiphi indlela engcono kakhulu yokwehlisa isisindo futhi uhlale unempilo? Ukusika kakhulu ama-carbs, uye ephansi kakhulu, ube yi-vegan, noma umane ubale amakhalori? Ngazo zonke iseluleko esiphikisanayo kulezi zinsuku mayelana nokuthi yini okufanele uyidle, kunzima ukungabi ne-whiplash yokudla. Ukwanda kwezindaba kwakamuva, nokho, ekugcineni konke kukhomba ohlangothini olufanayo-kuhlelo olusesilinganisweni, olungenzeka kakhulu oluhlukanisa ukudla kwakho kwansuku zonke ngokulinganayo phakathi kwamaqembu amathathu okudla: ama-carbohydrate, amaprotheni, namafutha.

Ucwaningo oluthile lwakamuva oluvela eNorway University of Science and Technology luthole ukuthi ngenkathi abantu abebedla i-carb ephezulu, ukudla okune-protein ephansi befakwa ohlelweni lokulinganisa, bakhombise izinguquko ezinhle kwi-DNA yabo engahle ihumushe ibe ukuvuvukala okuncane emzimbeni-okunganciphisa ubungozi besifo senhliziyo, umdlavuza, nezinye izifo ezingamahlalakhona.

Ngasikhathi sinye, ucwaningo olukhulayo luphakamisa ukuthi ukudla ngale ndlela futhi kungaba yindlela elula yokunciphisa amakhilogremu ngokushesha-nokuthi ukuthola amaprotheni anele ikakhulukazi kuyisihluthulelo. "Amaphrotheni, amafutha, kanye nama-carbs ayasebenzisana ukukhuthaza umuzwa omkhulu wokwaneliseka," kuchaza isazi sokudla okunomsoco esizinze eNew York uBonnie Taub- Dix, R.D., umbhali we Yifunde Ngaphambi Kokuba Uyidle. "Uma ugibela eqenjini elilodwa njengamaprotheni, uvame ukunxephezela ngokudla ngokweqile enye into ongayidingi, njengama-carbs noma amafutha." Ucwaningo lwamuva nje kumagazini IPLOLO LOKUQALA yaqinisekisa lelo phethini. Ngenkathi abantu behlisa ukuphuza amaprotheni abawathola nsuku zonke ngamaphesenti ama-5 kuphela futhi benza umehluko ngokudla okune-carbohydrate, badla amakhalori angeziwe angama-260 ngosuku. Batshele abacwaningi ukuthi bazizwa belambile, ikakhulukazi ekuseni, futhi bagcina sebewadla kaningi usuku lonke.

Ukuze uthole ingxube efanele yokudla esidlweni sakho, i-Taub-Dix yeluleka ukugxila kwikhwalithi yokudla, kunokuba ugcizelele inani eliqondile. “Lapho ugcwalisa ipuleti lakho ngengxube elinganiselayo yokudla okunomsoco, uzogcina uzizwa wanelisekile ngokomzimba nangokomzwelo,” usho kanje. Khetha ukudla okunama-carbohydrate ayinkimbinkimbi (i-quinoa, i-oatmeal, irayisi elinsundu, imifino), inyama enomzimba omncane nemifino (inkukhu, i-turkey, ibhotela le-alimondi, ubhontshisi), kanye nemithombo yamafutha anempilo anothe ngama-omega-3s (i-salmon, ukwatapheya, ama-walnuts, amafutha omnqumo) , futhi uzozithola ngokwemvelo ushaya i-symmetry efanele.

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